Comparing Nutrients in 1 kilogram Florida Oranges VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Florida Oranges	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	16% 460kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	28% 9g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	638% 830g	130g per day for Men 19-50 years
Sugars	126% 91g	479% 347g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	116% 44g	38g per day for Men 19-50 years
Protein	12.5% 7g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	822% 7400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	1308% 17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	833% 3330μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	500% 450mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	43% 430mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	222% 2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.3% 0.9mg	1125% 90mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 120mg	339% 2370mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	397% 5960mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	682% 75mg	11mg per day for Men 19-50 years
Water	23.6% 871g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cereals ready-to-eat, Post, Waffle Crisp per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Cereals ready-to-eat, Post, Waffle Crisp to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Cereals ready-to-eat, Post, Waffle Crisp:

• 1 kilogram of Florida Oranges has more Vitamin C than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 kg of Cereals ready-to-eat, Post, Waffle Crisp contains 67.3 times more Vitamin A, 12.5 times more Vitamin B1, 35 times more Vitamin B2, 41.8 times more Vitamin B3, 33.3 times more Vitamin B6, 19.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.2 times more Vitamin E than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 1 kilogram of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Cereals ready-to-eat, Post, Waffle Crisp:

• 1 kilogram of Florida Oranges has 1.8 times more Calcium and 34.9 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 kg of Cereals ready-to-eat, Post, Waffle Crisp contains 5.1 times more Copper, 100 times more Iron, 7.2 times more Magnesium, 19.8 times more Phosphorus, 1.3 times more Potassium, 39.8 times more Selenium, more Sodium and 93.8 times more Zinc than Raw Florida Oranges.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, Post, Waffle Crisp contains 8.5 times more Energy, 23.8 times more Fat, 36 times more Saturated Fat, 8.5 times more Omega 3, 51.8 times more Omega 6, 7.2 times more Carbohydrate, 3.8 times more Sugars, 1.8 times more Fiber and 9.4 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein